Riboflavin in food exists in bound and free forms. Your small intestine absorbs the free form readily, but extracting it from bound molecules, especially in plants, takes work your digestive system may not complete. The ranking below shows total riboflavin content, which can overstate what your body actually takes in.
Animal products and fortified cereals concentrate riboflavin. If you rely on whole grains and legumes as your main sources, check whether they are fortified. Whole versions of these foods typically contain less absorbable riboflavin than refined and enriched varieties.
Plant sources of riboflavin include fortified cereals, almonds, mushrooms, and green leafy vegetables. Vegetarian diets can meet the Daily Value through dairy and eggs; vegan diets depend heavily on fortified foods and mushrooms, which contain moderate amounts. Absorption from plant sources remains lower than from animal products.
FDA daily value: 1.3 mg
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Showing 501–550 of 3,334 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 501 | Snacks, peas, roasted, wasabi-flavored | Snacks | 0.31 mg | 24% |
| 502 | Muffins, English, mixed-grain (includes granola) | Baked Products | 0.31 mg | 24% |
| 503 | Pasta, whole grain, 51% whole wheat, remaining enriched semolina, dry (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 0.31 mg | 24% |
| 504 | KFC, biscuit | Fast Foods | 0.31 mg | 24% |
| 505 | Blueberries, wild, canned, heavy syrup, drained | Fruits and Fruit Juices | 0.31 mg | 24% |
| 506 | Candies, MARS SNACKFOOD US, MARS Almond Bar | Sweets | 0.31 mg | 24% |
| 507 | Pancakes, plain, dry mix, incomplete, prepared | Baked Products | 0.31 mg | 24% |
| 508 | Snacks, corn-based, extruded, onion-flavor | Snacks | 0.31 mg | 24% |
| 509 | Elk, free range, ground, raw (Shoshone Bannock) | American Indian/Alaska Native Foods | 0.31 mg | 24% |
| 510 | Barley malt flour | Cereal Grains and Pasta | 0.31 mg | 24% |
| 511 | Snacks, pita chips, salted | Snacks | 0.31 mg | 24% |
| 512 | Sauce, pesto, ready-to-serve, shelf stable | Soups, Sauces, and Gravies | 0.31 mg | 24% |
| 513 | Bread, pumpernickel | Baked Products | 0.30 mg | 23% |
| 514 | Fast foods, miniature cinnamon rolls | Fast Foods | 0.30 mg | 23% |
| 515 | Fast food, biscuit | Fast Foods | 0.30 mg | 23% |
| 516 | Cake, pound, commercially prepared, fat-free | Baked Products | 0.30 mg | 23% |
| 517 | Luncheon slices, meatless | Legumes and Legume Products | 0.30 mg | 23% |
| 518 | Doughnuts, cake-type, plain (includes unsugared, old-fashioned) | Baked Products | 0.30 mg | 23% |
| 519 | Cake, sponge, prepared from recipe | Baked Products | 0.30 mg | 23% |
| 520 | Cake, snack cakes, not chocolate, with icing or filling, low-fat, with added fiber | Baked Products | 0.30 mg | 23% |
| 521 | Seeds, breadfruit seeds, raw | Nut and Seed Products | 0.30 mg | 23% |
| 522 | Focaccia, Italian flatbread, plain | Baked Products | 0.30 mg | 23% |
| 523 | Bread, rice bran | Baked Products | 0.30 mg | 23% |
| 524 | Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, dry | Breakfast Cereals | 0.30 mg | 23% |
| 525 | Rolls, french | Baked Products | 0.30 mg | 23% |
| 526 | Peanuts, valencia, raw | Legumes and Legume Products | 0.30 mg | 23% |
| 527 | Cereals, whole wheat hot natural cereal, dry | Breakfast Cereals | 0.30 mg | 23% |
| 528 | Tree fern, cooked, without salt | Vegetables and Vegetable Products | 0.30 mg | 23% |
| 529 | Nuts, formulated, wheat-based, unflavored, with salt added | Nut and Seed Products | 0.30 mg | 23% |
| 530 | Potatoes, mashed, dehydrated, granules with milk, dry form | Vegetables and Vegetable Products | 0.30 mg | 23% |
| 531 | Nuts, formulated, wheat-based, all flavors except macadamia, without salt | Nut and Seed Products | 0.30 mg | 23% |
| 532 | Mushrooms, white, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.30 mg | 23% |
| 533 | Tree fern, cooked, with salt | Vegetables and Vegetable Products | 0.30 mg | 23% |
| 534 | Mushrooms, white, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.30 mg | 23% |
| 535 | Rolls, pumpernickel | Baked Products | 0.30 mg | 23% |
| 536 | Mutton, cooked, roasted (Navajo) | American Indian/Alaska Native Foods | 0.30 mg | 23% |
| 537 | Crackers, melba toast, wheat | Baked Products | 0.30 mg | 23% |
| 538 | Nuts, walnuts, dry roasted, with salt added | Nut and Seed Products | 0.30 mg | 23% |
| 539 | Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched | Baked Products | 0.30 mg | 23% |
| 540 | Cake, snack cakes, creme-filled, chocolate with frosting, low-fat, with added fiber | Baked Products | 0.30 mg | 23% |
| 541 | Dill weed, fresh | Spices and Herbs | 0.30 mg | 23% |
| 542 | Bread, rice bran, toasted | Baked Products | 0.29 mg | 23% |
| 543 | Cookies, gingersnaps | Baked Products | 0.29 mg | 23% |
| 544 | Tortillas, ready-to-bake or -fry, flour, without added calcium | Baked Products | 0.29 mg | 23% |
| 545 | Nuts, chestnuts, chinese, dried | Nut and Seed Products | 0.29 mg | 23% |
| 546 | PAPA JOHN'S 14" The Works Pizza, Original Crust | Fast Foods | 0.29 mg | 22% |
| 547 | Muffins, English, wheat | Baked Products | 0.29 mg | 22% |
| 548 | Cookies, chocolate sandwich, with creme filling, special dietary | Baked Products | 0.29 mg | 22% |
| 549 | Crackers, matzo, plain | Baked Products | 0.29 mg | 22% |
| 550 | Tennis Bread, plain (Apache) | American Indian/Alaska Native Foods | 0.29 mg | 22% |
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